A: Bench Press
1x4 at 65%
3x5 at 70%
4x3 at 75%
B: Bicep curls and tricep extension - 3x8
C: Met-Con
40-30-20-10 of
Row/Bike/ or Ski cals and Box Jump Overs at 24"/20"
A: Bench Press
1x4 at 65%
3x5 at 70%
4x3 at 75%
B: Bicep curls and tricep extension - 3x8
C: Met-Con
40-30-20-10 of
Row/Bike/ or Ski cals and Box Jump Overs at 24"/20"
In teams of two
Start with 1 mile run together then
complete the following work in any order with only athlete working at time:
50 BMU
75 lateral burpees over the KB
100 KBS 24/16
200 lunges holding one KB overhead
*Teams may use any strategy to get through the work as long as only one athlete is working at time